Healthy Vegetarian Soup Recipes

Soups and stews are basic, and the techniques are classic. Each is based on a flavorful liquid, such as stock or broth, and any additional ingredients contribute specific flavors or textures. They make wonderful vegetarian meals because they typically rely on affordable—even homegrown ingredients—such as hearty grains and vegetables.

Garlic Soup is a simple appetizer soup that makes the most of everyday ingredients. Serve with a slice of Tomato and Garlic Toast and green salad for a light lunch. Use high-quality ingredients; because this basic soup has few elements, each contributes substantially to its success.

Veggie-Quinoa Soup

Toasting quinoa, like with toasting nuts or other whole grains, draws out its aroma and deepens and intensifies its flavor. New York City chef and Chopped judge Amanda Freitag uses a gardenful of vegetables in this light yet hearty soup, making it the kind of dish that can be adapted to the seasons. Try it in the spring with baby carrots and artichokes, fava beans, and asparagus. A summer version might include corn, okra, green beans, and eggplant. For a vegan version, simply substitute unsalted vegetable stock for the chicken stock. The onion, carrot, red pepper, and garlic serve as the soup’s mirepoix, a sautéed melange of veggies that make up the flavor base for the broth.

Hummus Soup

If you love hummus for its smooth creaminess, garlicky punch, and lemon tang, then get ready for your new favorite soup. That’s right—we turned the dip of the decade into a soup that’s savory, silky, and garlicky good. A portion of the chickpeas are reserved and toasted in a skillet to offer some chew—a nice textural contrast to the creaminess of the pureed soup. If the soup feels a little too thick, adjust by blending in more water, 1⁄/4 cup at a time. You can make the soup a day or two ahead, but you’ll definitely need to adjust the texture, as it will overthicken upon standing. Make the toasted chickpea topping up to a day ahead; store in an airtight container at room temperature. For the sake of your sanity, purchase tahini in a jar with a wide mouth; narrow tops make it difficult to stir and spoon out what you need.

Hot and Sour Soup

Hearty Tortellini Soup

This satisfying main is a great way to reset after a few weeks of meat-centered holiday eating. If freezing, be sure to cool the soup completely before adding the tortellini or they will absorb too much liquid and lose their shape.

Pumpkin Soup with Almonds and Sage

This fast recipe delivers slow-cooked flavor. Pumpkin is one of the few vegetables whose canned version is quite good, saving you lots of time and effort. Just be sure you don't accidentally grab pumpkin pie filling, which contains added sugar and spices.

White Bean and Hominy Chili

Creamy Butternut-Leek Bisque

Whole-grain quinoa simmers in the soup and then gets blended into the mix—resulting in a thick, creamy, luscious texture. Don’t be afraid to let the blender go for a couple of minutes; that’s the path to super-smooth results. We call for precut-prepped butternut squash because it’s a real time-saver, slashing up to 20 minutes of prep time; you’ll find bags of the peeled, cubed squash in the produce section with the bags of broccoli florets and other prepared-prepped veggies. For the prettiest appearance, go with beige-colored quinoa and skip red or tricolored varieties. Greek yogurt goes into the soup to brighten the taste, and another dollop goes on top as a finishing touch along with crunchy almonds.

Roasted Butternut Soup with Goat Cheese Toasts

Most any winter squash will work in this recipe. We like butternut for the nutty, slightly sweet flavor it lends to the soup. Serve this paired with a hearty salad studded with nuts and seeds for a more filling entrée.

African Ground Nut Stew with Sour Cream-Chive Topping

Peanuts are also called ground nuts to distinguish them from tree nuts. They're a staple in African cuisine. For more intense heat, use a full teaspoon of crushed red pepper. Garnish with chives, if desired.

Quinoa and Roasted Pepper Chili

Quinoa bulks up this meatless chili, adding its toasty-nutty flavor and contributing protein and fiber. Smoked paprika is key, adding unparalleled flavor and depth. If you can’t find fire-roasted tomatoes with chipotles, you can use regular fire-roasted tomatoes. Just taste to gauge the spice level, and add a little chipotle chile powder, ground red pepper, or hot sauce if you think the chili needs more heat. We like the soft, creamy texture of pinto beans here, but you can use any canned bean you like. Serve with toasted flatbread, or bake up a pan of cornbread for a classic accompaniment.

Lentil-Edamame Stew

Fava beans are traditional in this stew, which we updated with edamame. You can also substitute green peas for the edamame, if you like. Scoop up the thick stew with Teff Injera Bread or pita. Halve the portion if you'd like to serve this as a hearty side dish.